week 15 sprinting

day 1

3 sets

300m sprint

7min rest

Complete on 1/22.  41,42,49.   blew up on last set.  hammies were tight entire rest period before. 

A. med ball chest pass 3 sets of 5 

B. low incline press   205x3x3.  185x8 

C1. neutral grip ring pull-up x8 with 10#

C2. dead stop 1 arm row x8   70,85. 

D1. toe lifts x 15 with 55 plate on top x 3sets

D2. windshield wipers x 20 x 3 sets. 

day 2

15 block starts

+

bounding work, 20m ea, 1 set.

single leg right 

single leg left

alternate R/L/R/L…

alternate R/R/L/L/R/R/L/L

double leg bounds

double leg with 2 hops forward, then one hop back, then repeat until complete.

Complete on 1/23. 

Untitled from pat skinner on Vimeo.

A. db jump squat x6   15,15,25//h

B. FS x3.   245,245,245

C. HPC.PC   up to 225.  no pop today. 

D. hanging leg raises x20 x 3 sets. 

D2. jefferson curl x 5. 

rest on 1/24

day 3

3 sets on a soft surface:

tight high knees

60s/ 45s/ 30s/ 15s

w:r = 1:1

3min between sets

+

7 sets

30m sled push

-same as last week, moderate load, continue to focus on the drive.

-rest as needed

Did not get to this week.  Too cold and never had a chance

Upper body on 1/25

rest on 1/26

day 4

hurdle drills

+

3 sets, 30m ea

walking A drill

skipping A drill

walking B drill

skipping B drill

+

5x steep hill sprints, 30-50m

rest 2-4min

complete with lower body on 1/27
rest on 1/28